REACE’S PROGRAM

Big Alex Power hitting the Masters League WOD

WORKOUT OF THE DAY

GYMNASTICS STRENGTH

EMOM 20 minutes (Alternating movements)

1st min – 3 Muscle Ups

2nd min – 8 Strict Ring Dips

3rd min – 4-6 Ring Rows + 8 Tricep Push ups

4th min – L-Sit Tuck Hold 30 seconds

CHOOSE YOUR OWN ADVENTURE DAY – METCON OR MOBILITY

METCON

For Time:

Buy in 20 cals bike

then

3 Rounds of:

20 OH Lunges with Plate

15 Burpees to Plate

10 Pull Ups

5 Ring Dips

then

Buy out 600m Row

MOBILITY

A1) Reace’s shoulder special 45 in each position

B1) Pancake Hip stretch against wall 60seconds for 2 sets

C1) Floor pancake 3 sets x 45 second hold (Use KB in front to grab onto or place a plate on your back)

D1) Goblet KB Cossack Lunge 12 reps x 2 sets

 

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About AB

Crossfit Coach

Posted on May 17, 2018, in WOD and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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